2-Ingredient Quinoa Tortilla Wrap (Gluten-Free & Vegan)

Sometimes the simplest recipes turn out to be the most reliable. These 2-ingredient quinoa wraps are soft, flexible, and roll without cracking - all while being gluten-free, vegan, and packed with nutrients. Perfect for a quick lunch or a light dinner, they’re neutral in flavor, which means you can fill them with anything from grilled veggies to hearty chicken or tofu.

Quinoa is one of those ingredients that makes you feel good about what’s on your plate - rich in fiber, naturally gluten-free, and a complete plant-based protein. It’s wholesome food with minimal effort, exactly what a balanced weekday should look like.

Ingredients & Equipment

Ingredients (makes 4–5 wraps):

• 100 g quinoa

• Up to 160 ml of water

• A little coconut oil (or other neutral oil) for the pan

Equipment:

• Blender

• Crêpe pan or wide non-stick skillet

• Flexible spatula

What is your favorite filling for a tortilla?

Step-by-Step Instructions

1. Rinse and soak the quinoa.

Place the quinoa in a fine mesh sieve and rinse under cold water until it runs clear. Then soak it for at least 2 hours - or overnight if you prefer.

This step softens quinoa’s naturally hard outer hull, making it easier to blend, and removes any leftover bitterness from its saponin coating.

2. Blend the batter.

Drain the soaked quinoa and place it in a blender with most of the 160 ml of fresh water.

Hold back a tablespoon or two at first - different quinoa varieties absorb water differently. Blend for about 45–60 seconds, until the texture becomes smooth and creamy.

3. Check the consistency.

The batter should resemble crêpe batter, just slightly thicker so it holds fillings well.

If it feels too thick → add a splash of water.
If it feels too thin → add a spoonful of soaked quinoa and blend again.

4. Rest the batter.

Let it sit for 15–25 minutes. This allows the starches to hydrate and ensures the wraps will be soft and bendy after cooking.

5. Cook the wraps.

Lightly grease a non-stick pan and heat over medium. Pour about ¼–⅓ cup (60–80 ml) of batter into the center, swirling quickly to form an even circle (around 18–20 cm).

Cook for 1–2 minutes, until the surface turns from shiny to matte and the edges lift easily. Flip, and cook for another 30–60 seconds.

Pro tip: Don’t brown them! Keeping the wraps pale ensures they stay flexible and won’t crack when rolled.

6. Stack and cover.

Transfer each cooked wrap onto a plate and cover with a clean towel. The gentle steam will keep them soft and pliable.

Pro Tips & Troubleshooting

• Too thick/stiff: Add a little more water and mix well.
  

• Too thin / tearing: Add more soaked quinoa or rest the batter longer.
  

• Cracking when rolling: The pan might be too hot, or you’ve cooked them too long. Keep them light in color and cover them right after cooking.
  

• Bitter taste: Make sure to rinse and soak the quinoa well to remove saponins.
  

• Stick to the pan: Use a quality non-stick surface and lightly oil between each wrap.

Perfect for literally every meal!

Storage & Reheating

• Batter: Store in an airtight container in the fridge for up to 3 days. Stir before using - it may thicken slightly.
  

• Cooked wraps: Keep refrigerated for 2 days, stacked with parchment paper between them.
  

• Freezing: Not recommended. The texture after thawing isn’t as good as fresh, and these are so quick to make!
  

• Reheat: Warm in a dry pan for 10–20 seconds per side, or microwave for a few seconds under a damp towel - just until soft.

Nutritional Notes (per wrap)

Using 100 g dry quinoa (368 kcal total), split into 5 wraps:
≈ 74 kcal | Protein 2.8 g | Carbs 12.8 g | Fat 1.2 g | Fiber 1.4 g
Add 8–10 kcal per wrap if cooked with a bit of oil.

Quinoa is a complete plant protein, rich in all nine essential amino acids and naturally gluten-free. It’s also a great source of B vitamins, iron, and magnesium - a smart swap for refined flour tortillas.

Variations & Filling Ideas

The beauty of these wraps lies in their versatility, much like traditional tortillas.

• Spinach quinoa wraps: Blend a handful of spinach into the batter for a beautiful green hue.

• Beet quinoa wraps: Add 1–2 tablespoons of cooked beet purée for color and a touch of sweetness.

• Herb & garlic: Blend in a small clove of garlic and a pinch of herbs for savory wraps.

Filling ideas:

• Mediterranean: Hummus, cucumber, tomato, olives, and herbs.

• Green crunch: Avocado, grated carrot, baby spinach, and a few blanched green beans.

• High-protein vegetarian: Pan-seared tofu, spinach, and tahini-lemon sauce - try our How to Sauté guide for perfect texture.

• Chicken & yogurt-herb: Great with leftovers or even warm Cashew Chicken.

• Breakfast wrap: Soft scrambled eggs with sautéed mushrooms and fresh chives.

For quick prep tips, check out Time-Saving Cooking Tricks.

This is the perfect healthy party food!

FAQs

How thick should the batter be?

Like crêpe batter, just a touch thicker so the wraps stay strong enough to hold fillings.

Why are my wraps cracking?

They were probably cooked a little too long. Keep them pale and soft, and stack them right after cooking to retain steam.

Can I freeze them?

Not recommended - the texture changes. It’s faster and better to make them fresh.

You Might Also Like These Posts

How to Sauté: A Beginner’s Guide to Perfectly Cooked Ingredients
What is Blanching? The Ultimate Guide to This Essential Cooking Technique
10 Time-Saving Cooking Tricks for Busy Weeknights
Cashew Chicken: A Flavorful, Nutritious Dish for Every Occasion